Male
BUILD BASE
At a glance
- Weeks
- 16
- Days a week
- 3
- Minutes a session
- 60
- Level
- Beginner
- Where
- Gym or home
A foundational muscle building program for men starting resistance training, mastering movement patterns and introducing hypertrophy training.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Men starting resistance training.
What makes it different?
Focus on mastering movement patterns and introducing hypertrophy training rather than advanced programming.
Primary Goal
Muscle building (foundational/beginner level).
Description
BUILD BASE is where men new to resistance training start before stepping into the full BUILD program. It's built around the same hypertrophy principles of compound lifts, progressive overload, balanced upper and lower body development, but designed to teach you the movements and build your work capacity before the volume ramps up.
You'll work through the key squat, hinge, press, and pull patterns with rep ranges suited to muscle building, with enough space to develop solid technique and genuine strength. The goal is to build the kind of base that makes every future training phase more effective.
For men ready to commit to structured training and start building real muscle, BUILD BASE is the right place to st
Difficulty
Best for beginners starting out
- Work at your own pace/progress
- Modify exercise for home or injury friendly options
- Exercise videos for instructions
Schedule
Only 1 training split available
- 3 days: full-body (upper bias)
Training split
16 weeks, in 4 four-week phases
- Full body
- Rest
- Full body
- Rest
- Full body
- Rest
- Rest
An example week. Move the sessions to the days that suit you.
